Simple meditations
Here are some simple meditations that you can practice in your everyday life, in order to stay connected with yourself.
In the middle of doing something - stop and take notice
This meditation is to help you to take yourself out of the habit making the effort of doing, doing, doing, and into the flow of life, which happens by itself.
In the middle of any activity - washing the dishes, walking, sitting in front of the computer - just STOP for a minute. Stop your movements and relax. Connect with something that is here, present in the moment, without your doing. It can be noticing where in your body your breathing is happening, or a slight swaying of the body, or your heartbeat.
Feel it.
Then return to the activity, taking notice whether you can bring some of the relaxation and awareness you have just experienced into what you are now doing.
Use the gaps
When you are in between activities and there is a small gap: use the opportunity to stop. It can be while waiting for the bus, or in line at the shop, or waiting for someone to answer your phone call - close your eyes and feel your breath. Take notice of any tension, and consciously let the tension go.
Slow down to half speed
When you are engaged in an activity and you have a tendency to rush: Slow down to about half speed. When we slow down, it is harder for the mind to rush - so it is a way to trick the mind.
See the thoughts passing as if they were cars on the road
Sit and observe, and take some distance from them. Imagine you are sitting at a nice sidewalk cafe, watching the traffic go by. You can give your thoughts an image, place them inside the cars, and let them pass. Sometimes there are many cars, other times few. Some cars are nice and others are ugly. Notice them, see them passing, and just remain, sitting at your café table.
Let go with the breath
Any time you notice that things have built up inside – like tension, worry, irritation - let it go with this short breath exercise:
• Stand with your feet parallel.
• Breathe in deeply through the mouth, while lifting your arms over the head. Lean back, feel the breath going down into your belly.
• Then, let the arms drop down and bend the upper body forward, while breathing out fully and making the sound Hah!
Start slowly and speed up until you are going fast and vigorously, Hah, Hah, Hah, Hah! Do it until you feel the tension and energy releasing.
Meet a feeling with the breath
This is a breathing exercise to help us embrace whatever is happening within us—whether it is an emotional state or a feeling that may be difficult to face.
1. Feel a tension or emotion that is present, and breathe in calmly while counting to three.
2. Hold your breath while counting to three. Let the feeling be there in this pause.
3. Exhale while counting to three. Notice how you let go and relax with the exhale.
Repeat a few times. The feeling may change, or not. You continue to breathe into whatever is there.
Ready to dive deeper?
Choose from 3 day retreat up to 10 day retreat this winter: